Intermittent Fasting Is Good for Me?

Source: http://ketodietapp.com

Source: http://ketodietapp.com

We are bombarded with messages telling us that breakfast is ‘the most important meal of the day’ and that eating every 3 hours will ‘speed up your metabolism’.   So fasting and skipping meals MUST wreak havoc on your metabolism and cause weight gain.  Right?  Well, think again.

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Source: https://www.youtube.com/watch?v=SakT50EkyaM

Intermittent fasting (IF) has recently gained popularity as new research studies and diet trends emerge.  Fasting has been practiced for centuries (i.e. for religious regions) but is there a benefit to IF? And specifically time-restricted feeding (consuming energy intake within a specific time window each day)?

The short answer: Yes.

Keep in mind there are currently only two trials in human beings that look at time-restricted feeding interventions, so more research is warranted.  With that said, the results are promising.  Both of the trials found significant reduction in weight, while one study even saw reductions in fasting blood glucose and improvements in LDL and HDL cholesterol levels.

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Key takeaways from the current research:

  • The fasting occurred daily for at least 11 hours between 7 pm and 6 am in one study and was given as 1 meal (with comparison group eating 3 square meals) in another study.   So although recent diet trends recommend a 16-hour fast with 8 hours of eating, there is still inadequate data to determine the ideal fasting period.
  • Research in animals shows that IF not only reduces obesity but also reduces chronic diseases such as diabetes and cancer and conditions such as nonalcoholic fatty liver disease.
  • Opponents of IF state that periods of fasting lead to periods of overeating, however this is not clear and has not been proven.
  • Data is lacking regarding the effects of IF on other health behaviors such as diet quality, sleep, and physical activity – important factors in overall health.

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So should you try intermittent fasting?

While this summary discusses intermittent fasting as a promising approach for weight loss and metabolic health, as a Registered Dietitian Nutritionist, I wouldn’t recommend it to everyone. People who are underweight, have a history of eating disorders, people with diabetes (or problems with blood sugar control), people with any medical condition, and people taking medications should never fast without consulting with a doctor first. Also, IF does seem to be more of a trend, than a sustainable way of eating. And the best eating pattern will always be one that you can create a lifestyle around and that you enjoy. If you’re reading this information and aren’t sure how this fits into your lifestyle, I would recommend working with a dietitian to create a successful nutrition plan tailored to YOU.

Still Interested? 

My recommendations are to either postpone your first 1-2 meals and eat your first meal around 11:00 am or Noon OR eat at your normal meal times in the morning and stop eating earlier in the evening (i.e. 5 pm).  Try it for a day and if it’s not for you, STOP!!!  If you are hungry, losing energy, not as alert, go back to your balanced healthy diet.  There is no long-term research done on IF and I don’t think it is as ‘magical’ as some think.  Most people who are interested in this way of eating are already consuming a minimally processed diet and probably already understand nutrition principles like macronutrients.  I truly feel IF is best for males (i.e. they have different hormones than females) or those who are working to get VERY lean for a show or competition and eating in a window of time can help with cravings.

What are your thoughts on Intermittent Fasting?

 

How to Overcome Weekend Overeating (+ WIAW)

BEWARE OF FOOD PORN.

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PLUS BIRTHDAY OUTFIT.

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Guys, this weekend was really unhealthy.  I did not binge or ever feel out of control with foods BUT I ate way too much sugar and fried foods and minimal lean protein, fruits, and vegetables.  As you can see above, I consumed meals out for almost every meal and ate my weight in bread dipped in olive oil, sweet potato tator tots, frozen yogurt with cookies and brownies, rolls of sushi, coconut ice cream, chocolate truffles, dishes with heavy cream sauces, donuts, and wine to name a few.  Honestly, I usually stay pretty healthy on the weekends because of my flexible dieting lifestyle and the fact that I can fit in ANY foods I want on a daily basis, however this weekend was just a weekend I didn’t follow any rules.  And that’s OK.  I typically don’t ever recommend to clients an entire day or weekend of free-for-all eating (as this can DEFINITELY derail progress) but my body is in a really good place metabolically.  The glucose-insulin sugar roller coaster was definitely a REAL phenomenon though and now its Monday.  And I want to talk about my 4 tips on what to do after a weekend of overeating (plus what I ate on Monday). 

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breakfast/cream of rice, vanilla plant-based protein, cinnamon, fresh organic raspberries, and coconut butter

  1. Eat a huge breakfast. Literally my metabolism is on fire after a weekend of indulgence. Why completely confuse it by undereating/restricting food come Monday?  Go about your day as normally as possible and EAT all your meals.  Yes, even if you don’t feel hungry.  DON’T skip meals.  You will overeat later on.  TRUST ME. 

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lunch//huge salad with organic greens, 1/2 avocado, 1 hardboiled egg, Trader Joe’s chicken-less chicken strips and about 1 Tbsp Bolthouse Farms balsamic vinaigrette dressing

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preworkout snack//Peanut butter chocolate chip Square bar (20% off with code DietitianDeanna at checkout) , 2 Tbsp chocolate peanut butter powdered nuts n more, and 1/2 banana

2. Hold responsibility for the way you ate.  Don’t make excuses i.e. ‘it was my friends birthday’ or ‘why did my Mom have to make homemade brownies’.  If you chose the food, you are responsible for how you feel afterwards too.  If you can own up to what you did, you are more likely to feel responsible for your actions which will make it easier to decide to eat healthy starting NOW.  If you can’t take responsibility, you may end up wallowing in your overconsumption and thinking “Oh I’ll never be able to eat healthy enough to get the body I want”. 

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dinner//sprouted grain toast (Ezekiel), 1/4 avocado mashed, 1 egg, big bowl of broccoli with Sriracha drizzled on top, 1/2 cup raspberries

3. Create a workout plan and move more during the day.  Getting re-motivated to hit the gym and having a few killer workouts after a weekend of indulgence is the perfect way to use those calories for muscle growth (#gains) and feel confident in your healthy lifestyle again.  Plan out your workouts for the week and write them DOWN in a planner or in your phone calendar.  Try out a new strength training split (i.e. I moved from a 4 day split to a Push/Pull/Legs split this week).  Try out a new class at the gym. Invite a friend to go for a walk.  Even just moving more each day will have a huge impact on your overall total daily energy expenditure and help lose that unwanted water weight. 

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bedtime snack//protein mugcake (1/2 scoop PES chocolate peanut butter, 2 Tbsp coconut flour, and water microwaved for 1:30), 2 Tbsp peanut butter, 2 Birthday Cake Oreo’s, and a tablespoon of M&M baking chips. Yes, I still ate 2 Oreo’s on Monday.

4. GET OVER IT.  You are a continual work in progress.  Ask yourself this: if I weighed 3 lbs more after this weekend (even though you probably wouldn’t or blame water weight because you most definitely  didn’t eat an extra 10,500 calories), what would happen?  Seriously though, ask yourself.  

What are the consequences of weighing 3 lbs more?  Is weighing 3 lbs more the end of the world?

It’s OK to weigh 3 lbs more at certain times of our lives. Heck, its OK to gain 10 lbs if you need it.  Your weight and conditioning will NEVER be a constant, you are ALWAYS a work in progress. So if you weigh 3 extra lbs this month, clean up your act for 1-2 weeks and see that weight creep back down.  If you don’t want to get back on track and enjoy eating donuts, frozen yogurt, and fried foods all weekend, then keep doing that but don’t complain about the 3 extra lbs.

How do you overcome weekend overeating?

Still confused with your nutrition? Check out our programs here.

 

Paleo Cinnamon Toast Freezer Waffles

Linking up with Recipe Redux today to showcase a recipe that is 7-Ingredients Or Less. 

And if you follow me on Instagram, you know that 99.9% of my recipes use less than 7 ingredients because I am NOT that dietitian that loves to spend all my time in the kitchen.  I love to make plant-based, high protein recipes but don’t love to complicate things or buy ingredients I will never use again!  So, this theme was relatively easy for me :)

I’ve created a couple different versions of these, with some tweaks, so try out this recipe below!

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I absolutely love these waffles because the recipe is grain-free, high in protein, full of fiber, and doesn’t use ANY protein powder!  You can also make the batter and just use a griddle to make pancakes.  I like to make the recipe below (which makes 2 servings) so that I can freeze half and when I am short on time, just remove from freezer and toast for 5-10 minutes!

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Paleo Cinnamon Toast Freezer Waffles

Servings: 2

Ingredients 

1 large, ripe banana

1 cup egg whites

1/2 cup (56 g) coconut flour

1 tsp baking soda

1 tsp cinnamon

Almond milk to thin

  1. Combine all ingredients in a blender and pulse to combine.
  2. Add almond milk in 1/4 cup increments to create a thin batter.
  3. Pour into waffle maker. Recipe should create approx 4 large waffles.
  4. Eat 2 for breakfast and freeze 2 for another meal when short on time!

Top with bananas, coconut butter and low-sugar maple syrup, fresh raspberries and a fried egg, or Essentially Coconut honey pecan butter (20% off with code DietitianDeanna)!

Nutrition Stats (per serving): 225 calories, 4 g fat, 30 g carb, 17 g protein


Full Day of Eating + Lululemon Haul

Happy Hump Day!

I am pairing up with What I Ate Wednesday to showcase a full day of eating from this past Sunday. What I Ate Wednesday is a way for healthy living bloggers to showcase their eats over an entire day.

No judgements, no criticism.

I always love these posts as it can pull me out of a food rut or give me new ideas using my favorite foods so I’m trying to keep up with them each week :) I also love seeing other people’s habits – whether their eats are vegan, Paleo, gluten-free or whole foods-based I love to see how others nourish their body.  I hope you love them as much as I do!!  Skip to the bottom if you’re just here for the Lululemon haul!!

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breakfast//ONE CARB waffle using 1 egg, 1 tsp baking powder, and 1 scoop MTS Nutrition Whey in Pumpkin Spice, plus water to thin.  Cook until crisp!!  Topped with low-sugar Cary’s maple syrup and a brown rice cake with both almond butter and peanut butter with full-sugar black raspberry jam (Smuckers) and reduced sugar strawberry jam from Trader Joe’s.

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snack//plain nonfat Fage with 1 serving of the new Kashi GoLean Crunch Vanilla Pepita cereal. THIS CEREAL IS SO GOOD. Scents of vanilla, crunchy pumpkin seeds, and puffed quinoa and wheat. LOVE.

early dinner date with my dad//We went to a local Florida chain called Caramel Kitchen– they serve Mediterranean-inspired food and it was pretty delicious. Nothing extravagant but I loved the appetizer plate and the salmon!  If you ever go, GET the Mezze Platter to start!!  Edamame hummus, sundried tomatoes, artichokes with Italian herbs, kalamata olives, Muhammara dip, fried feta cheese (THE BEST), and goat cheese stuffed peppers.   I ate almost all of that pita bread….and then I ordered the salmon and asparagus entree which I posted on my snapchat (friend me: DietitianDeanna)!!

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TARGET HAUL. Found some ridiculous new Easter-inspired eats in their seasonal area.  Carrot cake bites?!  I haven’t tried them yet!!

carrot cake

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I did get the new M&M baking  bits though…and made a delicious homemade ‘pizookie’ when I got home.  I also had some carrots and baked sprouted tofu (Trader Joe’s) dipped in hummus I forgot to document while this was cooking!!

I also made it to Lululemon before my dinner date.  I tried on:

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The Align Pant.

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All the Right Places Crop in red.

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Inspire Tight and All the Right Places crop in black.

I ended up walking out with the All the Right Places crop in black and the Tight Stuff Tight in hero blue!  Even though I loved them all.

What are your favorite Lululemon pieces right now?  I’ve had MANY people recommend the All the Right Places crop and the Align pant so I’m glad I finally tried them on!!  The Align Pant didn’t seem the best for lifting and my high intensity workouts as compared to the All the Right Places crop, however, I may go back to get a pair in the future :)

Also, I just want to thank you for reading and continuing to support me.  Without you here, reading, and connecting with me, I would NEVER have imagined this little place of my world being what is it.  You are appreciated more than you know!!

 

What I Ate Wednesday: Becoming an Intuitive Eater

Consistency always over perfection.

I no longer worry about perfection with meals anymore.

It’s just NOT THAT COMPLICATED.

Nutrition is gray, not black and white.

So I hate to describe my eating habits one way – If It Fits Your Macros, Flexible Dieting, Intermittent Fasting, Vegan, Clean Eating, Intuitive Eating, .  Each day, I can fit into each one of these.  And it’s OK that I am not following just ONE WAY.  What I do know after learning macros and hiring a coach, I am finally the closest I have been to just LISTENING to my body than I have been in a long time.  I’m not sure if this is becoming an ‘intuitive eater’ or just trusting my body.

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breakfast//Paleo Banana Bread Waffles with extra banana, coconut butter, and Cary’s low sugar maple syrup

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Sunday was a GORGEOUS day in Tampa after being in the snow all last week!  I had to take advantage of laying by the pool with some friends.

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Lunch//Some of my favorite TJ items in a high protein power bowl with TJ’s wild canned salmon, cubes of roasted butternut squash, brussels, plantain chips, organic cherry tomatoes, and avocado.

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A slice of gluten-free Cinnamon Raisin Toast covered in homemade vanilla almond butter and blackberry jam was also consumed with this meal.

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Dinner: Roasted mahi-mahi, sauteed maple balsamic shaved brussels, and Alexia Rosemary and Sea Salt potatoes (from freezer section).

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dessert//Wink desserts cocoa dough pint (could only eat half) with a crumbled Oreo.  Ended up eating a WW Salted Caramel ice cream bar instead since the Wink ice cream was THAT bad :(

Also wanted to share a couple photos from my recent ski trip to Big Sky, Montana!

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Do you define your eating habits?  What label do you most closely categorize yourself in?  Do you feel intuitive eating is the ultimate way to eat?

And finally, thank you Jenn for starting this fun link-up of showcasing everything we eat in a day!